Body Improvement Club. Day 6 Workout презентация

Warm-up Stretches
Before you do the workout, please make sure to
do numbers 1-8, 10-11, 14, and 16 on the chart
to the right. For each stretch, hold the pose for
about 10-15 seconds.
Additionally, before you start the
workout/stretches, feel free to play some music!
(like perhaps some mp100 music?)

Exercises (Lower body & triceps)
More Warm-up Stretches
Reverse lunges
Side lunges
Tricep dips
Workout

Warm-up Stretch 1: Lunge with a Twist
2 sets of 10
FOR EACH WARM-UP EXERCISE MAKE SURE IF YOU’RE IN SLIDESHOW PRESENTER VIEW TO PRESS ‘S’ TO SEE NOTES FOR EACH WARM-UP

Warm-up Stretch 2: Knee to Chest
2 sets of 10
FOR EACH WARM-UP EXERCISE MAKE SURE IF YOU’RE IN SLIDESHOW PRESENTER VIEW TO PRESS ‘S’ TO SEE NOTES FOR EACH WARM-UP

Warm-up Stretch 3: High Kicks
2 sets of 10
*Go as high as you can! Your leg doesn’t have to reach your palm. These are just stretches*
FOR EACH WARM-UP EXERCISE MAKE SURE IF YOU’RE IN SLIDESHOW PRESENTER VIEW TO PRESS ‘S’ TO SEE NOTES FOR EACH WARM-UP

Warm-up Exercise 4: Hip Stretch with a Twist
2 sets of 10
FOR EACH WARM-UP EXERCISE MAKE SURE IF YOU’RE IN SLIDESHOW PRESENTER VIEW TO PRESS ‘S’ TO SEE NOTES FOR EACH WARM-UP

Reverse Lunges (Quads, hamstrings, glutes, core)
Light: 2 sets, shoot for 30 seconds (minute rest) Heavy: 2 sets, shoot for a minute (90 sec rest)
Note: You don’t have to use a towel/weights unless you want some additional resistance

Side Lunges (Quads, hamstrings, glutes, core)
Light: 2 sets, shoot for 30 seconds (minute rest) Heavy: 2 sets, shoot for a minute (90 sec rest)
Note: You don’t have to use a towel/weights unless you want some additional resistance

Tricep Dips
Light: 2 sets, 5 reps (minute rest); Heavy: 2 sets, 10 reps (90 sec rest)
Note: If you don’t have yoga mat, just make sure you’re on a surface where your feet won’t slide.
HYDRATE! HYDRATE! HYDRATE! YOU’RE DONE!